A groundbreaking Luxembourg study conducted between 2020 and 2022 is reshaping how runners, coaches, and shoe manufacturers think about injury prevention. By following more than 1,000 recreational runners for six months, researchers showed that specific design choices in running shoes—especially the softness and placement of midsole cushioning—can significantly reduce the risk of injury.
What the Study Found
Running injuries are common, with about 15% of recreational runners experiencing lower-body issues in any given six-month period. Most of these injuries, which affect the ankles, knees, and lower legs, are caused by overtraining. But this study asked a new question: Could changing the placement and softness of a shoe’s midsole reduce those injuries?
To find out, researchers assigned each runner one of three nearly identical shoe models, which only differed in where and how much cushioning was applied. Some had soft foam under the heel (rearfoot), others under the forefoot, and some had cushioning in both areas. Participants used their assigned shoes for all training and reported injuries weekly. Data was also collected using wearable GPS devices.
The findings built on an earlier 2020 study showing that firmer midsoles increased injury risk by 52%. Among lighter runners, the risk jumped by nearly 80%. Common injuries included tendon problems (48%) and muscle strains (19%).
Why Cushioning Location Matters
This latest phase of the study goes beyond confirming that soft cushioning is beneficial. It also asks where that cushioning should go. Should runners prioritize impact absorption in the heel? The forefoot? Or both?
Researchers are continuing to analyze those variables, along with body mass, comfort perception, training intensity, and more. However, early evidence strongly suggests that softer cushioning in the heel area is particularly effective at reducing injury, especially for runners with lower body mass.
What Runners Should Look For in Shoes
If you’re a runner trying to minimize injury risk, these shoe design features matter most:
- Soft foam midsoles, particularly under the heel
- Full-length or segmented cushioning across the midsole
- Designs that match your weight and strike pattern (heel or forefoot)
- Proven injury-prevention claims supported by research—not just marketing
- Comfort that doesn’t sacrifice structure or impact protection
Running Shoes That Reflect the Research
Here are five of the most current models that reflect the Luxembourg study’s design principles. All are available in both men’s and women’s sizes and provide soft, strategically placed cushioning.
Shoe Comparison Table
Model | Best For | Cushioning Features | Price |
|---|---|---|---|
High-mileage, neutral runners | FF BLAST™ PLUS ECO foam and GEL™ tech in heel and forefoot | ||
Lightweight runners or heel strikers | Compression-molded EVA with full-length midsole softness | ||
Long-distance comfort | Nitrogen-infused DNA LOFT v3 cushioning | ||
Injury-prone runners seeking bounce + cushion | ZoomX foam with wide, stable base | ||
All-purpose runners needing a balance of softness and stability | Fresh Foam X with wide landing zones |
Each of these shoes emphasizes soft foam in either the rearfoot, forefoot, or both—precisely the variables tested in the Luxembourg study.
Study findings
The key message from this research is clear: running shoes are not just about comfort or fashion. The softness and placement of cushioning can meaningfully reduce the likelihood of injury, especially for runners with lower body mass or a history of tendon or muscle issues. With the right shoe, backed by scientific design choices—not just clever marketing—you can run smarter and stay injury-free longer.
See more running shoes with cushioning.
